I Know that proteins are important in the first 48 hours after training,but what is possible to eat in this special situation? Spinach,cheese,eggs?Does anybody have tips for nutrition or specific recipes?......It would be really great,thank you!

Ideally a quick releasing source of carbs and protein asap, then a proper meal about an hour later with all the usual suspects incorporated.

Normal idea may be a sports shake in the locker room as you're leaving the gym, then a dinner 60 mins later with meat, rice and veg.

When training protein and good nutrition is required around the clock, though the hour window after a workout is what you want to really focus on. Rest of the time just eat little and often with protein/ carbs in each siting and stock up on your 5 a day

Yes, this is your chance to "get away with" eating higher glycemic carbs - your muscles are depleted of glycogen and there's room to accept sugar in there! Foods that rapidly raise blood sugar will still cause an insulin spike, but they will be stored in the muscles first (since there is room there) rather than going straight to fat.

If you don't replenish your carb stores straight away you will definitely know. I had a friend who ate a small salad immediately after a workout and that's it! She had a low blood sugar crash a couple hours later. For one, she didn't eat enough carbs; secondly, the ones she ate were low GI, so it took a very long time to digest. In the meanwhile her tired muscles soaked up the sugar that was in her bloodstream, and the low GI foods didn't replenish the sugar supply rapidly enough - hence she crashed. Since that time I recommended she drink a bit of orange juice after her workout in addition to her normal salad, and I don't think she's had a problem since. The OJ is a relatively quick release sugar that satisfied her muscle's need to replenish.

I can't tell you too much about the protein. I've been told by a former body builder that creatine is most effective when taken during or immediately before or after a workout since that is the time your muscles would most readily absorb it. The muscle repair process window is over the next couple of days, so make sure you have adequate protein during that time.

Are you suggesting quick absorbable carbs + protein right away after working out? I normally don’t eat right away. I prefer to eat after showering. Taking a shower is the very 1st thing I want to do after running. Then, I will eat a bowl of cereal + soy milk or a banana. They are not good enough?

Clearly you work out in a much different gym than me, or else you have a stomach of steel to be able to even think about food in the locker room.

Just... yuck.

Otherwise, yeah, what the other guys already said: protein is important, carbs are good so you don't crash; I usually work out after work so when I get home I fix myself dinner and I try to make sure I hit all the usual suspects in the meal. My typical weekday dinner is a bowl of turkey chili over brown rice, and the chili I prepare on Sunday to last me through the week so I can be lazy after the gym.

Carbs also help improve your muscle's ability to use the protein. I have whey protein with a scoop of gatorade in the locker room, followed by a meal eventually at home.

So what kind of protein type drinks are good after the gym? Like brands and stuff like that. I am not a fan of the protein power unless its mixed into yogurt.

I do powder mix for convenience and no added calories, but when I forget to bring that I usually get RTD or Muscle Milk (kinda high in calories)

That's it I'm made of steel!!

Not really, it is just a shake, so all you have to do is drink it? Normally it is mixed with water and doubles as fluids as I'm so thirsty. No big deal at all.

But don't they taste awful?

Not at all. You can put flavours in it and even sugar/ honey or whatever if you struggle with the flavour. I know someon who mixed all their shakes with nesquik. I actually find it fine anyway and can't understand why anyone would struggle with it?

Are we talking simply taking protein power and mixing it with water?

Also how much protein is recommended.

Ugh, the worst thing I've ever had in my mouth is a protein shake. I consider myself not very picky, and can suffer through almost anything, but that is one of the few things I can't finish It's not the taste as much as the texture I think.

Maybe I had the wrong kind. I bought a jug of whatever at Walmart once. It said to mix with water... did that and it was horrible, but everyone knows most everything is better when mixed when milk, so I tried that... still horrible. Maybe the vanilla flavor is the wrong way to go? Adding a bit of protein powder to a smoothie or shake is OK, but a full-out protein shake makes me gag just thinking about it. It just coats your mouth with foulness... gag... LOL.

Can anyone relate to what I'm talking about? If so, have you found one that tastes pretty good?

That's what I am saying. I would also like to know what some of the good stuff is because clearly I am not drinking it. I have raspberry flavour... I don't think I would do something quite as plain as vanilla.

I agree with Angie. I have not found any of those mix drinks that tastes good to me. I feel like drinking pancakes.

instead of a shake, why not just have some dried fruit and a little bit of meat - much better IMO. Although, like others, I really don't fancy anything other than water, I have a proper dinner about 45mins after a workout and feel great for the rest of the evening. But i've only been doing this a month so I have nothing really to compare to, I'm just a little unsure on the reliance of a shakes in general - especially with the amount of sugar that can end up in there.

Sounds good to me! I think some may be concerned about the absorption rate of the protein right after the workout - I imagine a protein shake would be absorbed more quickly than from a piece of meat?

But with shakes, you lose the 'thermic' effect of digesting, which whole foods bring, which I guess is more important for fat loss rather than muscle building - I guess it all comes down to the aim of the workout.

so...should you have different things after a cardio workout, than with a strength workout? for some reason (probably read it somewheres) i thought you were sposed to have a lot of protein after a strength workout, and i dont kno about cardio.
if i drink a protein shake, is it okay to mix that with milk? and maybe a peice of fruit?

tex

For what it's worth, I have never had protein shakes after weight training - not that I was completely whipped afterwards either though. I've never lost muscle mass unless I didn't consume enough protein day to day. So, I'm not sure it matters for those not trying to bulk up exactly when you eat it, as long as you get the proper daily allowance in.

Tex: a protein shake with milk or fruit after a workout is perfect! You need carbohydrates to restore your energy and protein to build or maintain lean body mass (depending on your goals).
Angie: you're completely right, as long as you're getting .8-1g protein/kg body weight your good to go. Only those looking to build mass would need more.

An interesting article for those interested....
http://www.intense-workout.com/post_workout.html

thanks elicia! ill hav to try that, ive just started weight training (tues will be my 2nd day!), but im doing it mostly to tone and helop with weight loss. I dont want to get bigger, just have nice preety toned legs and arms. Maybe a shake will give me more energy ;)

tex

great websit elicia. thanks again.

tex

Yay! I found an article that somewhat explains why working aerobically for too long can cause you to lose muscle (not very much it appears), and the reasons why one should have some protein immediately after certain workouts.

http://www.e-caps.com/za/HNT?ARTICLE.ID=2892&PAGE= ARTICLE

I love articles that list their references.

I swear by Optimum Nutrition Whey. I've been through at least 3-5lb jars of the Double Chocolate flavor and absolutely love it. If you don't enjoy the texture, I would suggest purchasing a portable mixer, or use a blender to get rid of chunks. Also, I notice that mixing whey with milk rather than water/juice makes the texture much better.

My post-workout meal is 25g of whey with 8 ounces of milk and a piece of fruit. About 45 minutes to an hour later, I'll make a full blown meal with a good majority of protein and fat (also when I take my vitamins and supplements).